Post Deadlift Loads and Workout Time to Comments Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 5 rounds of the “Shankle Complex” – video below. This is done at a light weight. Use no more than 40% of your Clean 1RM.

For the strength segment, you will establish a 1RM Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid.

The conditioning workout has a time cap of 7 minutes…work fast! Perform your burpees directly under a pullup bar that is roughly 6″ above your standing outstretched arm. At the jump of each burpee, grab the bar and perform a one toes to bar rep. Scale to knees to elbows or knees as high as you can.

Shankle Complex as assigned at 80#.
Deadlifts as assigned: 5 @ 190#, 5 @ 230#, 3 @305#, 2 @ 345#
Was aggressive and made 2 attempts at 390# which would have been a new 1RM. Wasn't meant to be. Barely lifted it higher than my ankles. No excuse, but my legs are still creaky from 13.3.
METCON: 6:45
Thrilled to finish this in the time allotted and actually touched my toes to the bars for all 30 reps!

CFD has the opportunity to host 2012 Olympian, Norik Vardanian of Armenia, for a four hour Oly seminar on April 20 and 21st. However, we need to be able to guarantee our attendance before he'll come. Would you attend at a cost of $100?
Here's the man in action:
http://www.youtube.com/watch?v=7e6Ld5YrCDk